Arby's Macros: Complete Nutrition Guide for Every Menu Item

Arby’s built its reputation on roast beef—and for macro counters, that’s excellent news. With high-protein sandwiches, customizable options, and transparent nutrition info, Arby’s can fit into virtually any diet plan.

This complete guide breaks down every Arby’s menu item’s macros, the best orders for cutting and bulking, and smart strategies to hit your numbers without sacrificing flavor.

Why Arby’s Works for Macro Tracking

• High-protein options – Roast beef, turkey, and brisket are protein-packed
• Customizable sandwiches – Easy to modify sauces, cheese, and buns
• Transparent nutrition – Full macro information available online
• Lower-calorie choices – Turkey and roast beef are leaner than fried chicken
• Flexible portions – Classic, Double, Half Pound sizes available

Arby’s Classic Sandwiches Macros

Sandwich	Calories	Protein (g)	Carbs (g)	Fat (g)
Classic Roast Beef	360	23	37	14
Double Roast Beef	510	37	38	24
Half Pound Roast Beef	610	44	42	28
Beef ‘n Cheddar (Classic)	450	23	45	20
Beef ‘n Cheddar (Double)	600	37	46	30
Roast Turkey Sandwich	300	20	39	7
Roast Turkey Ranch & Bacon	590	32	40	32

Best for cutting: Roast Turkey Sandwich (300 cal, 20g protein, 7g fat) Best protein-to-calorie ratio: Half Pound Roast Beef (44g protein for 610 calories)

Arby’s Chicken Sandwiches Macros

Sandwich	Calories	Protein (g)	Carbs (g)	Fat (g)
Crispy Chicken Sandwich	510	25	47	25
Spicy Crispy Chicken	530	25	49	26
Chicken Bacon Swiss	610	35	49	28
Buffalo Chicken Slider	310	13	29	15
Chicken ‘n Cheese Slider	320	14	27	17

Watch out: Crispy chicken sandwiches are higher in fat than roast beef options. The Chicken Bacon Swiss delivers solid protein (35g) but comes with 610 calories.

Arby’s Market Fresh & Specialty Sandwiches

Sandwich	Calories	Protein (g)	Carbs (g)	Fat (g)
Smokehouse Brisket	610	37	49	28
Reuben Sandwich	680	38	56	34
Corned Beef Reuben	720	46	45	38
French Dip & Swiss	540	32	47	22
Turkey Gyro	550	24	55	24

Protein winner: Corned Beef Reuben packs 46g protein but also 720 calories and 38g fat—save it for bulk phases or split it.

Arby’s Salads Macros

Salad (without dressing)	Calories	Protein (g)	Carbs (g)	Fat (g)
Roast Turkey Farmhouse Salad	230	23	23	8
Crispy Chicken Farmhouse Salad	440	28	29	24

Pro tip: Always order dressing on the side. Most Arby’s dressings add 150-300 calories. The Roast Turkey Farmhouse Salad without dressing is one of the best macro-friendly options on the entire menu.

Arby’s Sides Macros

Side	Calories	Protein (g)	Carbs (g)	Fat (g)
Curly Fries (Small)	410	5	47	22
Curly Fries (Medium)	550	7	63	29
Curly Fries (Large)	650	8	73	35
Crinkle Fries (Small)	330	4	45	15
Crinkle Fries (Medium)	470	5	63	21
Crinkle Fries (Large)	570	7	77	26
Mozzarella Sticks (6pc)	560	21	46	31
Jalapeno Bites (5pc)	330	7	30	20
Side Salad	25	2	4	0
Apple Slices	35	0	9	0

Best low-calorie sides: Side Salad (25 cal), Apple Slices (35 cal) High-calorie traps: Curly Fries pack 22-35g fat depending on size. Crinkle fries save ~80-100 calories per size.

Arby’s Sauces & Add-Ons

Sauce/Add-On	Calories	Protein (g)	Carbs (g)	Fat (g)
Arby’s Sauce	15	0	4	0
Horsey Sauce	60	0	3	5
Cheddar Cheese Sauce	25	1	2	2
Ranch Dressing (packet)	210	1	3	22
Honey Mustard (packet)	140	0	11	12
Bacon (3 strips)	90	7	0	7
Swiss Cheese (1 slice)	45	3	0	4
Cheddar Cheese (1 slice)	70	4	1	6

Macro-friendly sauces: Arby’s Sauce adds negligible calories. Horsey Sauce has 60 calories but adds flavor without carbs. Watch out: Ranch and Honey Mustard packets are 140-210 calories each—use sparingly or skip.

Best Arby’s Orders by Goal

For Fat Loss (High Protein, Low Calorie)

The Lean Roast Turkey

• Roast Turkey Sandwich (no mayo)
• Side Salad
• Water

Macros: 325 calories | 22g protein | 43g carbs | 7g fat

Simple, clean, and protein-forward. The turkey sandwich is one of the leanest options at Arby’s.

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The Farmhouse Special

• Roast Turkey Farmhouse Salad (no dressing, no croutons)
• Light Balsamic Vinaigrette on the side (use 1/4 packet)

Macros: 265 calories | 23g protein | 25g carbs | 9g fat

One of the best macro-to-calorie ratios in all of fast food. High protein, low fat, filling.

For Muscle Building (High Protein, Moderate Carbs)

The Half Pound Stack

• Half Pound Roast Beef
• Crinkle Fries (Small)
• Arby’s Sauce

Macros: 955 calories | 48g protein | 87g carbs | 43g fat

Serious protein (44g from the sandwich alone) with enough carbs to refuel. Good post-workout meal.

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The Smokehouse Build

• Smokehouse Brisket
• Mozzarella Sticks (6pc)
• Diet Coke

Macros: 1,170 calories | 58g protein | 95g carbs | 59g fat

High-calorie, high-protein option for bulking. Split the mozzarella sticks if cutting.

For Low-Carb / Keto

The Bunless Beef

• Half Pound Roast Beef (no bun, no sauce)
• Side Salad
• Horsey Sauce (on the side)

Macros: 305 calories | 46g protein | 6g carbs | 28g fat

Ask for your sandwich served as a salad or wrapped in lettuce. You get all the protein with minimal carbs.

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The Meat Lover’s Plate

• Double Roast Beef (no bun)
• Side of roast turkey (order a la carte if available)
• Ranch dressing (1 packet)

Macros: ~450 calories | 58g protein | 3g carbs | 41g fat

Pure protein-bomb. Most Arby’s will accommodate a no-bun request.

For Balanced Macros (Maintenance)

The Classic Combo

• Classic Roast Beef
• Crinkle Fries (Small)
• Arby’s Sauce
• Diet Coke

Macros: 705 calories | 27g protein | 82g carbs | 29g fat

Balanced, satisfying, and fits most daily macro budgets. Classic for a reason.

Arby’s Ordering Hacks for Macro Counters

1. Ask for Sandwiches “No Bun”

Most Arby’s locations will serve your sandwich protein over a side salad or wrapped in lettuce. Cuts 150-200 calories and 30-40g carbs instantly.

2. Skip the Mayo and Creamy Sauces

Mayo adds 90 calories and 10g fat per tablespoon. Ranch, honey mustard, and similar sauces add 140-210 calories per packet. Use Arby’s Sauce (15 cal) or Horsey Sauce (60 cal) instead.

3. Double the Protein, Not the Bun

If you want more protein, order extra roast beef or turkey à la carte and add it to your existing sandwich. You get the protein without doubling the bun’s carbs and calories.

4. Order Sides Strategically

Side Salad (25 cal) and Apple Slices (35 cal) are nearly free additions. If you need carbs, Crinkle Fries save ~80 calories vs. Curly Fries in the same size.

5. Use the “Half” Option

Many Arby’s will sell you half a sandwich for less. Great if you want variety or portion control.

6. Get Dressings and Sauces on the Side

Control how much you use. Most people over-pour when sauces come pre-applied.

Common Arby’s Macro Mistakes

Mistake 1: Assuming Roast Beef = Healthy = Low Calorie

Roast beef is high-protein and relatively lean, but sandwiches still have 360-610 calories depending on size. Add cheese, sauce, and fries, and you’re at 1,000+ calories easily.

Mistake 2: Forgetting About the Bun

Arby’s buns contribute 150-220 calories and 30-40g carbs. If cutting, skip it.

Mistake 3: Underestimating Curly Fries

A large Curly Fries has 650 calories and 35g fat—more than some sandwiches. Medium has 550 calories. If fries are non-negotiable, get small (410 cal) or switch to Crinkle Fries.

Mistake 4: Loading Up on Sauces

Ranch dressing, honey mustard, and mayo packets add 90-210 calories each. Stick to Arby’s Sauce (15 cal) or use condiments sparingly.

Mistake 5: Ignoring Salads

The Roast Turkey Farmhouse Salad is legitimately one of the best fast-food macro options: 230 calories, 23g protein, 8g fat. Don’t overlook it.

How to Order Arby’s for Your Calorie Budget

Daily Calories	Recommended Strategy
1,200-1,400	Roast Turkey Sandwich (no mayo) + Side Salad
1,500-1,800	Classic Roast Beef + Small Crinkle Fries
1,800-2,200	Double Roast Beef + Small Curly Fries
2,200-2,800	Half Pound Roast Beef + Medium Fries
2,800+	Smokehouse Brisket + Mozzarella Sticks + Curly Fries

Macros for Weight Loss to calculate your daily targets.

Arby’s vs. Other Fast Food for Macros

How does Arby’s stack up against competitors?

Restaurant	Best Protein Option	Protein	Calories
Arby’s	Half Pound Roast Beef	44g	610
Subway	Footlong Turkey	36g	560
Chipotle	Double Chicken Bowl	74g	680
McDonald’s	Double Quarter Pounder	48g	740
Wendy’s	Dave’s Double	49g	830

Verdict: Arby’s offers excellent protein-to-calorie ratios, especially with roast beef options. The Half Pound Roast Beef beats most burger chains for protein without excessive calories.

Arby’s Macro Calculator

Here’s how to calculate any Arby’s order:

1. Start with your base: Choose a sandwich and note macros
2. Add sides: Fries, salad, or apples
3. Factor in sauces: Arby’s Sauce (15 cal) vs. Ranch (210 cal)
4. Total it up: Sum protein, carbs, fat, and calories

Example: Custom Macro-Friendly Order

• Classic Roast Beef: 360 cal | 23P | 37C | 14F
• Side Salad: 25 cal | 2P | 4C | 0F
• Arby’s Sauce: 15 cal | 0P | 4C | 0F

Total: 400 cal | 25g protein | 45g carbs | 14g fat

Use Arby’s online nutrition calculator or a tracking app to verify your exact order.

Building Your Perfect Arby’s Order

Here’s the framework for any goal:

Step 1: Choose Your Protein

• Cutting: Roast Turkey (20g protein, 300 cal)
• Bulking: Half Pound Roast Beef (44g protein, 610 cal)
• Balanced: Classic Roast Beef (23g protein, 360 cal)

Step 2: Choose Your Bun Strategy

• Include bun: Standard macros
• Skip bun: Save 150-220 calories, 30-40g carbs

Step 3: Pick Your Sides

• Low-cal: Side Salad, Apple Slices
• Moderate: Small Crinkle Fries
• High-cal: Curly Fries, Mozzarella Sticks

Step 4: Control Sauces

• Macro-friendly: Arby’s Sauce (15 cal), Horsey Sauce (60 cal)
• Use sparingly: Mayo, Ranch, Honey Mustard

Step 5: Track and Adjust

Log your order in MyFitnessPal or another app to ensure it fits your daily macros.

Check our How to Track Macros guide for accurate logging.

The Bottom Line

Arby’s is a macro counter’s hidden gem. With high-protein roast beef, turkey, and brisket options, transparent nutrition info, and flexible customization, you can build a meal that fits almost any goal.

Key takeaways:

• Roast beef and turkey are your best protein sources
• Skip creamy sauces and mayo to save 100-200 calories
• Order sandwiches without buns for low-carb options
• Side Salad and Apple Slices are nearly calorie-free
• Half Pound Roast Beef is one of the best protein-to-calorie ratios in fast food

Use this guide every time you visit Arby’s. Screenshot the tables. Know your go-to orders. Never guess your macros again.

Ready to calculate how Arby’s fits into your daily plan? Use our free Macro Calculator to dial in your numbers.

Related Guides:

• What Are Macronutrients? — Master the macro basics
• Eating Out on Macros — Restaurant survival guide
• How to Track Your Macros — Daily nutrition tracking

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• Chipotle Macros — Build-your-own bowl nutrition
• Chick-fil-A Macros — Grilled chicken guide
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